How long does it take to lose weight by running? Running is a simple exercise, which can consume excess fat at the same time, thus achieving the effect of slimming. It is also the most popular sport for young people nowadays. So how long does it take to lose weight by running? I believe everyone wants to know.
Running 1 How long does it take to lose weight? Running and other sports should not be overweight. Generally, it takes about half an hour to 1 hour, and the heartbeat is 130~ 175 times per minute. This kind of exercise is best for losing weight.
At this time, the body is in aerobic exercise and can consume more fat. Generally speaking, the correct way to lose weight by running is to keep running for more than 20 minutes, but not more than 1 hour, and to run continuously, the amount of exercise reaches about 75% of your maximum, and you can get obvious weight loss effect by persisting for more than three times.
What should I pay attention to when running to lose weight?
1, necessary warm-up. Warm-up before running is absolutely indispensable, especially in winter. Warm-up can not only make you feel relaxed while running, but also reduce the possibility of injury. Warm-up before running is usually 5- 10 minutes, which can stretch legs, turn ankles and twist waist.
Or simply walk first, take a brisk walk+jog to warm up your body and feel a little sweaty.
2. Properly control the running time. Generally speaking, it is best to run more than five times a week. Run for 40-60 minutes at a time. If it takes less than 40 minutes, the purpose of burning fat will not be achieved. If it takes more than 60 minutes, the calf will easily grow muscles. So it is also important to control the running time.
How long does it take to lose weight by running? It can be said that everything has a process, and it is impossible to lose weight quickly just by running, so the question of how long it takes to run is worth discussing. There is no doubt that running plays an irreplaceable auxiliary role, and it will also play a certain role in personal health and weight loss. Let's talk about running time and length first.
Every run can be decided according to your own time. Some office workers and couch potatoes can choose to run at night, and those who have time can run in the morning.
If you run a long distance of 5 kilometers, the effect will be better, but no one can insist at first, so you should keep increasing the distance according to your personal ability, the first time 1 kilometer, the second time 2 kilometers ... and gradually increase your endurance. This is a process of self-improvement, which really should vary from person to person. After 3 months, you will be surprised to see the effect of persistence.
However, today I want to focus on some experiences that everyone ignores. Many people know when to run and how far to run each time, but some necessary muscle training and diet schedule planning are not valued by most runners. Running can't solve all problems, it's just an aid. Muscle training can get you closer to thin people. Muscle training here refers to the whole body type. Many people practice their legs when their legs are thick. This idea is wrong.
You can go to the gym four days a week to exercise your shoulders, back, chest, hips and legs respectively, and assist with some abdominal exercises every time, so that you can not only balance your time, but also let your muscles have a good rest and growth. Don't think the gym is a money pit, and don't use your lack of time as an excuse.
When consumption is greater than intake, people will gradually lose weight. Therefore, diet is very important. Say goodbye to mala Tang, instant noodles and hamburgers immediately! My suggestion is to eat less and eat more meals every day, stay away from high-calorie foods, and make most foods low in sugar, calories and fat, mainly coarse grains, fruits and vegetables. Slowly, you will find the benefits of eating these foods to your health, and you will no longer need to take any diet pills or go to a health center. It can be said that many health centers are equipped with these basic meals.
Don't deliberately control your diet. There are many examples of food fainting, which are unnecessary and ineffective. In addition, keeping a good schedule can provide a good guarantee for your exercise to lose weight. There is no need to strictly stipulate that everyone should get up at six o'clock every day, but should conform to their own basic laws.
Through these, I believe everyone can understand that running will not bring the magical effect of losing weight overnight. If you must ask, how long will it take to lose weight? Then my answer is please stick to it for 3 months. A certain amount of running plus muscle exercise and diet planning will help you see yourself lose weight.